There are a lot of supplements out there that are geared towards athletes and people interested in maximizing their health and well-being. If you have conducted any research into supplements, you have likely heard of glutamine and wondered if this was something you should try out. After all, you surely have a limited budget for supplements, and you want to make sure that glutamine is something worth investing in. There has been some research into the effects of cardio exercise on the body, and the benefits that glutamine may have in regards to intensive training regimes. The results look promising towards supplementing a healthy lifestyle with glutamine, and this article will cover some of the best workouts for using glutamine supplements.
Each and every time that your body goes through any strenuous activity, such as an intensive workout, it goes into stress mode in order to cope with the strain. This means that as you work out at an increased pace, certain physiological changes take place. Your heart rate increases, thereby making your heart work harder at pumping more blood; your veins and arteries dilate to accommodate increased blood flow; adrenaline is released and starts coursing through your body; your muscles become hungry, demanding more oxygen and glucose. All of these are the benefits of exercise, however the strain and stress also actually means that your immune system takes a hit in order to allow your body to focus on the stress. One clinical study looked at running and rowing athletes. While exercising, their glutamine blood plasma levels were 20% lower, and there was a simultaneous increase in white blood cell counts as well as decrease in lymphocytes. Those who supplemented with oral glutamine showed a better blood profile ration of T-helper to T-suppressor cells, suggesting that glutamine supplementation increased immune system function during and after exercise.
All of this seems to point to the fact that glutamine supplementation will definitely have benefits to those athletes who are doing intensive training such as cardio and HIIT workouts. Weight-lifting workouts will most likely also benefit from supplementing with glutamine. This is because immediately after a weight-lifting workout, the muscles are deprived of their glycogen reserves. Glycogen stored in the cells is important because it gives the cells that healthy firmness and volume that any athlete is after. The faster that these reserves are replenished, the faster the recovery from a workout will be. By adding glutamine supplements to your post-workout regimen, you can actually decrease recovery time – meaning you increase the efficiency of your body’s ability to gain benefits from working out, making you a better athlete over all, able to build significantly more muscle over time.
To make sure that you are gaining all the benefits to be reaped from glutamine supplementation, you have to make sure that you are taking it properly. This all revolves around timing. Glutamine has anti-catabolic properties, and so adding it to your post-workout drink and taking it 20-30 minutes after exercise is the best method. A sufficient dose to start with is one that is more conservative – around 3-5 grams. This can be increased as you feel is necessary, and depending on how it effects you, to up to 10-15 grams a day.
The most effective workouts are those that focus on strength and power for muscle building. Take a look at this video to see a great example.